Friday, March 28, 2014

Best Oven Fried Chicken

The combination of spices, coating and the way this is prepared really makes this taste like fried chicken.  Oven fried chicken is so much better for you than deep fried chicken.  This chicken recipe is only about 255 calories and 8 grams of fat per piece compared to deep fried which is about 460 calories and 28 grams of fat.  Quite a bit of difference. This was delicious!

2 large egg whites
1/2 tsp garlic powder
1/2 tsp onion  powder
1/4 tsp cayenne pepper
1/2 tsp ground sage
1/4 tsp dried thyme
1 1/4 cups cornflake cereal
1/4 cup plain breadcrumbs
1/2 tsp black pepper
1/2 tsp salt
2 TBS flour
1 1/2 pounds skinned chicken pieces (such as 2 legs, 2 thighs and 1 large breast cut in half)

Preheat oven to 400 degrees.  Place a wire rack on top of a baking sheet and spray with cooking spray.

In a shallow bowl, whisk together the egg whites with the garlic powder, onion powder, cayenne pepper, sage and thyme.

Place the cornflakes in a Ziploc bag and crush thoroughly with a rolling pin.  Place in a shallow bowl and mix together with the breadcrumbs, pepper and salt.

Place the flour in a third shallow bowl.

To bread the chicken pieces, first dredge the chicken in the flour to coat.  Next, dip each piece of chicken into the egg white mixture, followed by the crumb mixture.  Make sure all surfaces of the chicken are covered.  Repeat until all the chicken has been coated.

Place the chicken pieces on the rack and bake for 45 minutes, or until the chicken is golden brown and registers 180 degrees when tested with a meat thermometer in the thickest part of the chicken.

Serves 4

Source:  Eat What You Love - Marlene Koch


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